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Signs You Might Lack Iron, and 9 Iron-Rich Foods To Add To Your Diet

Signs You Might Lack Iron, and 9 Iron-Rich Foods To Add To Your Diet

Have you been feeling tired lately even though you have been getting a good night’s sleep every night? If so you could be suffering from an iron deficiency without even knowing it, especially if you are a woman. According to the Center for Disease Control and Prevention, almost 10% of women are iron deficient and don’t even know it.

The Importance of Iron to the Body

While most people don’t consider iron as being a nutrient, it is actually an essential mineral to the human body. Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen throughout your body. If your iron levels are low, your body will not get the oxygen it needs to function as it should leading to symptoms such as fatigue.

Iron also has other important uses to your body. It is essential in maintaining healthy skin, hair and nails. So, if you want to look your best, you need to be sure you get enough iron.

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Symptoms of Iron Deficiency

In the beginning, symptoms for iron deficiency may be so mild that they simply go unnoticed. However, as your body becomes more and more depleted of iron and the anemia increases, the signs and symptoms will increase. Some of the most common iron deficiency symptoms are:

  • Extreme fatigue
  • Pale skin
  • Weakness
  • Shortness of breath
  • Chest pain
  • Frequent infections
  • Headache
  • Dizziness or lightheadedness
  • Cold hands and feet
  • Inflammation or soreness of your tongue
  • Brittle nails
  • Fast heartbeat
  • Unusual cravings for non-nutritive substances, such as ice, dirt or starch
  • Poor appetite, especially in infants and children with iron deficiency anemia
  • An uncomfortable tingling or crawling feeling in your legs (restless legs syndrome)

If you or one of your loved ones develops these symptoms and you are unsure what the underlying cause actually is, see your doctor. Iron deficiency cannot be self diagnosed and self treatment is for the most part limited to what you choose to eat. A doctor will be able to prescribe the best treatment including diet changes and even iron supplements to return your iron levels back to normal.

Five Reasons You May Need Iron Supplements

There are many reasons why a doctor might prescribe iron supplements to you on top of making changes to your diet in order to get your iron levels back to a normal level.

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1. You are anemic

Iron deficiency anemia is the lack of iron in your blood that prevents it from transporting oxygen to all the cells in your body. There are many causes of this condition ranging from cancer to menstruation. While you should also investigate the cause, it is important to get your iron levels back to normal to ensure you are as healthy as you can be.

2. You are pregnant

Women who are pregnant need much more iron than women that aren’t. The recommended daily dose of iron for pregnant women is 27 mg each day. If you cannot get this iron through your diet, doctors will prescribe supplements in order to be sure your iron levels stay at the level needed.

3. You experience regular blood loss

Anyone who loses a lot of blood will need an iron supplement to return their levels back to normal. People who donate blood regularly need the supplements to ensure that their iron levels stay in the normal range.

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4. You have an infant

Babies build stores of excess iron to be used during the first six months of life because their mother’s milk doesn’t contain enough iron. Most pediatricians recommend a formula that contains iron if you bottle-feed. If your baby was born premature, the iron stores more than likely did not have time to develop. If this is the case, your doctor may prescribe an additional iron supplement.

5. You take iron depleting medication

Some medications will quickly deplete your iron levels. In order to prevent this from happening, most physicians will prescribe an iron supplement alongside the medications to ensure that you don’t become anemic as a result of your medication.

Good Sources of Iron

Most people get all the iron they need from the food they eat. By altering your diet, you can increase the amount of iron you get daily without having to take supplements. Some foods that are rich in iron are:

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  • Red meat
  • Pork
  • Poultry
  • Seafood
  • Beans
  • Dark green leafy vegetables, such as spinach
  • Dried fruit, such as raisins and apricots
  • Iron-fortified cereals, breads and pastas
  • Peas

Before you begin any type of diet, be sure you consult with your doctor or other health care professional to be sure it is safe and the right choice for your health.

Iron deficiency is one of the most common anemias in the United States. In many cases, it can be easily treatable with the help of your diet and, if needed, iron supplements. After a few days on the supplements, you should start to feel normal again. As always, if you don’t feel any different after taking the iron, consult with your doctor and get the help you need to take care of your iron deficiency once and for all.

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Brian Wu

Health Writer, Author

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Last Updated on September 25, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

We’ll never ask that person we like out on a date because we always think we’re not good enough.

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We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

So, how can we tap into the power of positivity?

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“Happiness cannot come from without, it comes from within.” – Helen Keller

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

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You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

Here’re 60 Things To Be Thankful For In Life that can inspire you.

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking.

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Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember:

You are (or will become) what you think you are.

This is reasonable enough to be proactive about whatever is going on in your head.

More About Staying Positive

Featured photo credit: Lauren Richmond via unsplash.com

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